Warm-Up:
- Light Jog
- 50 UB DU's or 150 UB Singles
- Joint Mobility
- 2 Round Standard Warm-Up
Group Warm-Up:
- 100m Burpee Broad Jump
Conditioning:
4 Rounds -
- 400m Run
- 15 Kettle Bell Swings (62/44)
- 25m KB Walking Lunges (62/44)
Post detailed workout results and food logs to comments.
Breakfast - boiled egg
ReplyDeleteLunch salad with grilled chicken water
Dinner meatloaf (with grassed fed meat) green beans and squash with unsweetened tea
B- 3 scrambled eggs with 3 bacon
ReplyDeleteL- watermelon
S- a little (popcorn with Payton and Abbie)
D- 2 chicken legs with zucchini and aquash
18:16 35#KB
PU intervals 12, 15, 13, 13, amrap 15 max
ReplyDelete4 x
300 m run / walk
15 KBS alternating 26# & 18#
25 m lounges w/ KB alternating 26# & 18#
18:40
B: a few almonds
L: salad w/ chicken
D: flank steak, avocado, grilled bell pepper & onions
S: almond butter
Water, unsweetened tea
20:56
ReplyDelete44# KB swings/lunges
Bf: egg whites, ham and cheese on flatbread
Lunch: turkey sandwich
Dinner: lettuce, grilled chicken, avocado, salad topping
Water, coke zero, a peppermint, watermelon
This one was really hard!!! Don't judge the time
Delete:-(
B- scrambled eggs, bacon, water
ReplyDeleteBS- watermelon, cantaloupe, water
L- paleo chili. water
LS- cantaloupe, water
D- eggplant. squash. water
pushups 10, 12, 7 max 12
ReplyDeleterun 300m, KB Swing & Lunges alternate 26lb & 18lb
18:02
b-2 boiled eggs
l-2 bacon wrapped quail
d-3 pcs zucchini cornbread casserole
spark, chai tea, gal water
15:12 20# KB three rounds
ReplyDeleteB-2 eggs and 3 slices of country boy sausage
L- shrimp,chicken,scallops, cabbage , egg,onion, bell peppers, g3 sauce ( genghis no starches)
D- rotisserie chicken and a half of avocado
Water and coffee
MARGIE ESISTER1
ReplyDelete15:00 25# three rounds, road and back, walking lunges w/o kb
b 2 eggs,saugage 1 link venison,pork
l tuna, avocado,3 boiled eggs, hm dressing, pickle
snack watermelon
d 2 tilpia fillets, lettuce, hm dressing,avocado, 2 boiled eggs
small peach
20:58- road and back; 3 rounds 20# kb, 1 round 35#
ReplyDeleteB:4 sides bacon
L: 4 grilled chicken strips, water
S: protein shake
D: grilled chicken; grilled mushrooms and onions and green beans
Diet dp
Lots of water
20:10 three rounds, 200 m, 35lb kettle bell swings, no weight on lunges
ReplyDeleteFood log:
Breakfast: meal replacement shake
Snack: apple
Lunch: celery and summer sausage
Snack: celery
Dinner: two grilled pork chops with BBQ sauce
5 bottles of water
I was sensational on the Burpee broad jumps, but don't know a time
ReplyDelete18:09 - 62#, but lunged with 44# in the last 3 rounds
B: leftover sausage
L: chicken salad
D: 12 oz ny strip and 8 oz super squash from Shy's garden.
Delete23:00, #25KB and lunges
ReplyDeleteB-granola, pecans, banana, coconut milk
L-salad with lettuce, spinach, tomato, cabbage, broccoli, mushrooms, avacado, dressing 2 slices ham, 1 prune
D- BQ roast, potato salad
105 oz water
B- 1egg omelette w/ tomato, spinach, & salsa & roughly 7 strawberries
ReplyDeleteD- salad w/ jalepenos, banana peppers, bell pepper, tomato, & sass dressing & a boca burger sandwich w/ mustard, lettuce, & mayonnaise.
Sharon Larson
ReplyDeleteB: Watermelon and banana, 1/4 coffee w/sugar & cream
L: Portabella mushroom w/cheese, avocado
S: 3 Musketeer bar
D: 6 Beef fajita nachos w/beans, lettuce, cheese, sour cream
3 rounds 17:50, 20#kb and lunges
4 Rounds:
ReplyDelete400M Run
15 KB Swings - 35lbs
2 rounds KB Walking Lunges - 35lbs
2 rounds KB Walking Lunges - 25lbs
Time: 24:11
B: 2 eggs with sausage
L: Salad - lettus, tomatoe & cucumber w/ranch dressing
D: Smoothered Steak with Mushrooms
Water and Diet Mango Tea
10-12-7-7-5 push ups
ReplyDelete17:54 100m and #26
B: meal replacement
L: chicken and apple
D: turkey breast, beans, rice and a few tortilla chips
16:00
ReplyDelete50 kb
Breakfast-2 eggs and 2 sausage with water
Lunch-slices ham salad With water
Dinner-grilled chicken and shrimp stir fry green beans carrots brocci tomotes and water
Missed workout due to Dr. appt for Mason.
ReplyDeleteB- Meal Replacement Shake & a Spark
L- Half chicken breast, creamed spinach & Broccoli from leftovers day before.
D- Chopped Salad w/ Oil & Vinegar Dressing, from Corner Bakery, half of a cinnamon muffin top from the same Bakery.
Water Water & Water
Thursday
ReplyDeleteW.o.D
#1 Burpee broad jumps
#2 time 14:17 with 44lb kettle bell
B: chicken & egg burrito
S: almond bar x2
L: chicken sandwich w/ fries and soda
D: chicken sandwich and popcorn glass of sweet tea
Jessica
ReplyDeleteToo heavy of KB for lunges, did ok with the swings
3 rounds (ugh!!) w/ 35#KB 18:57
B- one egg w/pico, grilled onions, spinach
L- cali rice veggie mixture and 4 oz. grilled chicken
S- handful of mixed raw nuts
D- 6 oz. sausage, field green salad w/green and orange bell peppers, celery, radishes, small spoon of pico, avocado
12 oz. berry and 12 oz. green tea 70 oz. water
19:31--50#kb, 200m, 15 step ups (12")
ReplyDeleteb- protein shake
l-none
d- pulled pork, no potato salad